Share this Story: Tips from a career counsellor for laid-off workers

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Prepare for a range of emotions: Hambley says receiving life-changing news like a layoff can prompt unexpected reactions that can shift from day to day or hour-to-hour. Expect grief, shock, anger or sadness. Don’t beat yourself up for feeling that way.

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Develop your mental toughness and resilience: It’s a myth that resilience is a trait you are born with, Hambley says. Everyone can learn. Staying healthy, maintaining relationships with people you love, developing healthy daily habits, planning and setting attainable goals can all help keep your mind tough.

Pace yourself: “It’s a marathon, not a sprint,” Hambley says. Some people put pressure on themselves to get back to work as soon as possible, but that’s not always realistic. Setting up a short- and long-term plan can help with the anxiety that can come if a new job doesn’t materialize immediately.

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Strategize: “Ruminating on the past or worrying about the future won’t help,” Hambley says. “That’s hugely anxiety provoking. One way to get around that is to have a plan for your daily life, not just for getting back to work.” She advises laying out a daily and a monthly plan that doesn’t just take into account your job search, but your physical and mental health, your relationships, your family and your friends.

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Be smart in your job search: Blindly sending out resumes through online job boards may be the worst way to get a job, especially in this economy, Hambley says. What works is research, focus and networking. “Your best bet is to connect with your network,” Hambley advises. If your personal group of contacts is dry, build it out through online networks such as LinkedIn, or by attending personal or professional events in the business community. Events outside of your industry work too, even if they are just for personal interest. Make connections wherever you can.

See the opportunity: Losing a job doesn’t have to be completely negative, Hambley says. Some people use a layoff as an opportunity to shift gears, find a better work/life balance, get into a new industry or make good on long-shelved plans or opportunities. “If we can reframe it as an opportunity, that helps build resilience,” Hambley says. “A lot of people say, ‘I’m going to switch to a different career,’ or, ‘I’m going to get a job where I’m excited to get up every morning.’ ”

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Stay social and active: Hambley advises people to connect with others who have lost their jobs recently. Sharing stories and having others to relate to can help. Stay in contact with friends and loved ones. She also advises people to stay active and fit — something they may have neglected while busy working. Getting outdoors, staying active and enjoying oneself is a big part of staying positive.

Find meaning: Hambley says staying positive is key, but acknowledges it can be difficult if you’ve been fruitlessly searching for work for a long time. They key is to find meaning in your life outside of work. “We really encourage people to revisit their values in life. What’s really important? Do some values work,” Hambley advises.

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